4 sets
50ft lunge
:30 wall sit
100ft shuttle
:30 plank
3:00 bike into3 sets5 pushups:30 plank15 shoulder taps each
5 sets10 pushups (hand release)10 med ball slams:30 high plank
5 sets3 - Bench pressss/10 burpee box jump overs
5 rds
:30 jump squats
15 flutter kicks each
250m standing bike
3 rds for time
15 Push Press
30 jump rope
:45 high plank